Make a difference this new year with protein
Resolving to eat better is on many people’s list of New Year’s resolutions. Whether your goal includes healthier eating overall or weight loss, protein may be a nutrient you need to think more about.
Adequate protein is essential for maintaining muscle mass and can aid in weight loss by helping you feel full longer. Most people consume enough protein in their daily diets; however, in an effort to reduce calories, individuals with weight-loss goals may not be getting enough.
To make sure your protein intake is sufficient, focus on a variety of animal proteins—which contain all the essential amino acids—as well as plant proteins. Good protein sources include meats, poultry and fish; dry beans; peas; eggs; nuts and seeds; milk products; and some grains, vegetables and fruits.
New studies suggest having a moderate amount of high-quality protein at each meal is best versus eating a lot of protein in one sitting. Spacing protein throughout the day and moderately increasing protein intake above the recommended dietary allowance (46 grams for adult women and 56 grams for men) may help prevent an age-related decline in muscle mass.
The power of protein powders
While protein supplements need not replace whole foods, they can be a healthful complement to a meal plan. They also can help you meet your protein needs at each meal, especially when you’re on the go.
For an easy, on-the-go meal supplement that’s packed with essential protein, add a scoop of Publix GreenWise Market Protein Powder to 6–8 fluid ounces of water, low fat milk or fruit juice for a smoothie.
Sources: www.rd411.com, www.webmd.com, www.ajcn.org